Breaking out of the daily routine and devoting even 5-10 minutes to caring for your own body and figure in the rhythm of modern life is becoming increasingly difficult, and therefore software developers for the iOS operating system offer to arm themselves with various fitness companions, calorie counting platforms and mobile multifunctional devices. tools that will help you maintain motivation, stay within your prescribed diet, and lose weight right before your eyes.
The only thing you should immediately prepare for in order to lose weight is regularity and seriousness. Even professional assistants for iPhone, iPad or iPod Touch will not stir up those who are not ready to fight for a beautiful body and are accustomed to making promises rather than working.
YAZIO
A classic calorie counter with a predictable interface and three important sections that help you calculate BJU (proteins, fats and carbohydrates), monitor statistics (calories eaten and those still remaining, current weight, volumes) and select dishes available in the “Recipes” table " The “Diary” deserves special mention, in which you can easily record information about individual achievements and share your mood with friends.
How to lose weight: iPhone apps
How to lose weight? This question regularly arises before millions of people around the world. And this is strange, because the answer to it is very simple and clear. This very “secret” answer and how the iPhone can comprehensively help you lose weight was discussed in this material.
There is absolutely no secret to a successful weight loss technique. All a person needs to start losing extra pounds is to burn more calories than they consume. This simple formula is the whole point of losing weight. Starving yourself with strict diets, which for some reason are given the names of popular Russian pop singers for promotion, and even more so, switching to goji berries or other nonsense is not required.
But if everything is so simple, why do so many people have problems with excess weight? There are many reasons, but most often the problem is that people do not count the calories they consume. Accordingly, no control occurs. At the same time, people really try, as evidenced by the high popularity of the search query “I eat little, but the weight doesn’t come off.” It is not enough to simply eat little or nothing at all (which is extremely harmful). You also need to eat quality food in terms of calories.
Watch what you eat
This is where the main rule for those who want to lose weight comes from: “watch what you eat.” You can eat whatever you want, but at the same time consume a reduced level of calories for your body, not exercise very much and still lose weight. The main thing here is to get used to daily calorie counting.
Healthy! By the way, about the speed of weight loss. Without harm to health, you can lose weight only by 1 kilogram per week, respectively - by 4 kilograms per month. These are standards calculated by experts, exceeding which can be dangerous.
Gone are the days when people counted calories on notepads. Now, in order to keep a food diary, it is enough to launch a special application on your smartphone and enter the name of the product or dish eaten. Good calorie counters will guess what product you are talking about from the first few letters, add it to the list of what you have eaten for the current day and count how many calories, proteins, carbohydrates and other nutrients you have consumed.
Calorie counters, the best of which we will discuss below, also allow you to pre-calculate a reduced calorie intake for you personally. It’s quite possible to use them, but we recommend a separate service for this - this one .
This daily calorie calculator will require you to enter your gender, height, age, activity level, current and desired weight. You can even select the date by which you want to lose the required number of kilograms, however, the service will still correct you and tell you the date and number of calories for safe weight loss. There are several different formulas available to choose from, which generally count relatively the same.
The number of calories you need to consume daily to lose weight has been found out. It's a matter of "small things" - careful and honest keeping of a food diary. There are many calorie counters on the iPhone and iPad, but there are three really good apps: MyFitnessPal , Lifesum , and FatSecret Calorie Counter .
The logic for using each of these applications is extremely simple. You are required to enter data about the food you eat during the day (or once at the end of the day) and track whether the number of calories you consume exceeds your norm. Every day in which the final calorie intake is below normal can be considered successful - you have lost weight! The main thing here is not to overdo it, since the body can interpret a lack of calories as hunger, after which it will inevitably go into an economical mode. The latter means that you will not be able to lose weight, even with a very moderate diet.
Of the three applications we have listed, you can choose any one. All of them are free (include optional in-app purchases), so we recommend testing them all for yourself. In one you will like the interface or the method of entering food more, and it will become your main calorie counter.
Drink 1.5-3 liters of water per day
Although counting calories and reducing them to the required amount for weight loss is already enough to achieve noticeable results, there are other effective ways to help you lose weight. One of them, as you already understood, involves drinking 1.5-3 liters of clean water per day.
There are also various calculators to calculate how much water you need to drink per day. We can recommend this service , which takes into account not only gender, weight and physical activity, but also indications for use.
Calculation is also possible in special applications that help track the amount of water drunk during the day. The main benefit of such applications is that they remind you of the need to drink water and motivate you to do this seemingly simple task.
There are hundreds of apps on the App Store for tracking your water intake. The best are “ My Water ” (free), “ Reminders to drink water ” (free), Water (15 rubles) and “ Time to drink water ” (75 rubles).
The main difficulty with drinking a lot of water every day, as with a food diary, is that it takes some getting used to. All of the applications listed above will deal with this with the help of flexible reminders.
Do exercises
Exercise will make your weight loss not only more effective, but also delicious. The latter is achieved due to the fact that the more calories you burn per day, the more calories you can afford to consume. And it all depends on your activity. By visiting a fitness club, you can at least indulge in sweets, and by doing only exercises in the morning, you can afford a couple of extra sandwiches.
Not long ago we wrote about how the iPhone helps in sports. There we have listed the best applications for all popular types of activity, be sure to check it out if you want your smartphone to start helping you with this as well.
In this article, we will only talk about charging and an excellent application for performing it. We decided to highlight only charging because of its versatility - a person of any level of employment will have enough time for it. And this is not an exaggeration; it takes only 7 minutes to charge, very rich and effective.
We are talking about the so-called 7-minute workout, which is very popular all over the world. It is based on the principle of “high intensity cycling exercise”, which is the most effective and safe way to lose weight and improve the condition of the muscles and respiratory system.
This program underlies a dozen applications of the same name from the App Store. We consider one of the best apps of this kind to be an app with the unsightly name “ 7 Minute Exercise .” Despite the name, the inside of the app is impressive. It not only motivates you to complete a 7-minute workout every morning, but also guides you through your workout with voice control, records your exercise history, and has flexible settings for any user needs.
Move more
Most often, problems with excess weight arise in people with a sedentary lifestyle, which is usually imposed by office work. It is very important for such people to increase their activity by starting to walk more. Walk anywhere - along an alley, embankment, around the stadium, the main thing is movement. Moreover, we note that people with large weights are recommended to walk rather than run, since in the latter case there is a very strong load on the joints and there is a risk of seriously ruining their health.
Walking without a goal and motivated only by the hope of losing weight is quite boring. Well, who better to help overcome boredom than the iPhone. Among the pedometers in the App Store, we highlight two applications: Pacer and Stepz . Both applications are free, have pleasant and informative interfaces, support for Apple Watch, and most importantly, a goal setting system. It is a practically completed goal, set in advance, that will encourage you not to go straight home after work, but to walk a couple of circles around the block.
For those who find traditional pedometers boring, we will offer an original solution - Pokemon GO! The phenomenal game, which entertained millions of people around the world for months after its release, is a great walking motivator. It's simple - you walk not with the goal of winding up the counter, but in search of new virtual Pokemon. This search is quite exciting. The only thing we want to warn you about is to remember to be safe and don’t disappear into your smartphone screen on busy streets, it can be dangerous.
Pokemon GO is still not available in Russia, but installing it on iPhone is very easy .
Let's summarize. If you start counting calories, drinking clean water, dedicating seven minutes a day to exercise and walking more, the results will follow. In just a month you will lose at least 4 kilograms, and after six months you will be able to get rid of all excess weight. We wish you successful work on yourself!
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My weight loss coach
A tool with a self-explanatory name, designed in just 5-10 weeks to improve the well-being of every community member who wants not to sit still, but to move towards their goals. One of the advantages of the “My Weight Loss Coach” assistant is its comprehensive work.
Here you will have to drink a certain amount of water every day, eat healthy meals, “pump up your abs,” run, sit less at the computer. The developers also offer to set cooperative goals with friends and fight together for various rewards.
You may be interested in: TOP 5 best iPhone apps for running
Principles of proper nutrition
When you decide to come up with a proper nutrition menu for the month to start a new, healthy life, first study the rules of nutrition for weight loss. They may seem difficult, but with the right motivation you will quickly master the pattern and the routine to follow. The basics of proper nutrition include the following:
- The menu during the month should be varied, balanced, and fractional.
- Use only fresh products so that the food contains maximum nutrients.
- The diet should be based on vegetables and fruits.
- Some foods are not compatible with each other, you need to remember this when creating a proper nutrition program for losing weight for a month.
- In the winter months, increase the amount of protein and fat-containing products.
- Correctly calculate your daily calorie intake. To do this, you can use an online calculator.
- Drink about two liters of water daily.
What not to eat with proper nutrition
A healthy nutrition program designed for weight loss requires giving up a number of unhealthy foods. If you decide to change your lifestyle to a healthy one, then you need to exclude foods that you should not eat when losing weight:
- baked goods, cakes, sugar, sweets;
- sweet carbonated and alcoholic drinks;
- fatty, salty, smoked dishes;
- ketchup, mayonnaise;
- semi-finished products;
- fatty meat, fish, sausages.
Seven
A sports platform for those who are always looking for excuses. At Seven, any workout takes from 7 to 15 minutes, which even a top-level businessman who always disappears in interviews and meetings seems to be able to find.
Working with the platform is easy. The main thing is to choose a goal (work on the whole body, arms, legs), and agree to recommendations from a fitness companion. And then all that remains is to repeat the proposed exercises daily and without breaks.
Sworkit (free + premium subscription)
Personal trainer with videos
With the Sworkit app you can set up and play personalized workout videos.
Choose strength training, cardio, stretching or yoga, set a time for exercise and follow the simple instructions of the video trainer.
To play sports with the application, you do not need any additional equipment. Together with him you will be able to work out at a time convenient for you and forget about the gym and the excuses associated with it.
Nike Training Club
A bold find for lovers of an active lifestyle. Developers from Nike suggest equipping sportswear, choosing a workout or an entire program, and then starting the fight for a slim body, increased endurance and fortitude.
One of the advantages of Nike Training Club is active social interaction. Here it’s easy to find friends and fellow sufferers, and then begin joint virtual training and tests.
8fit
A multifunctional fitness companion for iPhone that can correct poor nutrition, give you exercise and motivate you to lose weight. Registration in the service is required, and it is also worth immediately sharing your fitness goal and current body characteristics - weight, volume, height and age. This makes moving towards an ideal figure much easier and more convenient. And it’s more pleasant to follow the changes.
Proper nutrition menu for weight loss for a month
To achieve ideal shape, you don’t have to starve, because you know the secrets of a healthy eating program. Within a month, your friends will be surprised by the results, and after a few weeks they will no longer recognize you in the photo. The monthly menu for weight loss consists of delicious foods that can be baked, stewed, boiled or eaten raw. To ensure a balanced diet, nutritionists recommend delivering the program for a long period: a month or a week. Below is a tentative menu that you can change to your taste.
First week
| breakfast | lunch | dinner | afternoon tea | dinner | |
| 1 | cottage cheese casserole, tea or coffee | 1 grapefruit, 1 persimmon | mushroom soup, buckwheat porridge with butter (water), chicken meatballs | 2 loaves of bread, 1 egg, apple | baked salmon, tomatoes, cucumbers |
| 2 | oatmeal (water) with honey and strawberries, tea or coffee | 1 banana, cottage cheese | tomato soup with lentils, boiled chicken fillet, salad (tomatoes, herbs, cucumbers and olive oil) | fruit mix, glass of mineral water | Beef with steamed broccoli, fresh grated carrots, green tea |
| 3 | scrambled eggs, 1 tomato, black bread with a piece of hard cheese, tea | a glass of kefir, a handful of grapes | broccoli puree, baked fish, lettuce, tea | cranberry juice, oatmeal cookies | rice, baked turkey fillet |
| 4 | buckwheat porridge with butter, apple | sandwich with salmon, black bread, orange juice | chicken soup, tomatoes and cucumbers | curd dessert with walnuts, honey, green tea | baked potatoes, baked pollock, 2 tomatoes |
| 5 | cottage cheese pie based on oatmeal, coffee | 1 grapefruit | vegetable soup, chicken breast, tomato, cucumber | 1 pear, egg, bread | stewed eggplants, zucchini, cabbage |
| 6 | pancakes, honey, banana, tea | citrus | fish soup, baked salmon | 1 boiled egg, cucumber | boiled beans, Chinese cabbage salad, tea |
| 7 | fruit mix, seasoned with natural low-fat yogurt, coffee | 1 kiwi, 1 persimmon | cheese soup, vinaigrette | vegetable stew, kefir | vegetable casserole, baked turkey fillet |
Second week
| breakfast | lunch | dinner | afternoon tea | dinner | |
| 1 | oatmeal with milk, raspberries, coffee | cottage cheese, bread - 2 pcs. | baked chicken fillet, buckwheat porridge, tea | fruit salad | veal stewed with carrots |
| 2 | omelette, green tea | 1 peach | potato soup, boiled turkey, broccoli | kefir, bread | salad of bell peppers, tomatoes, cucumbers, olives and feta cheese |
| 3 | rice milk porridge, cocoa | 2 breads, jam, 1 apple | stewed cabbage, boiled chicken fillet | cottage cheese-banana casserole | brown rice, mushrooms stewed in cream sauce |
| 4 | omelette, a couple of pieces of cheese and bread | kiwi, orange | buckwheat soup with turkey broth, baked beef, mashed potatoes with butter | cottage cheese and banana casserole, fermented baked milk | stewed fish, vegetable salad |
| 5 | bran bread, ham, cheese, coffee, banana | cottage cheese, raisins, dried apricots | chicken soup with noodles, mushrooms stewed with vegetables | eggs – 2 pcs., tomato juice – | steamed cauliflower, boiled chicken fillet, fermented baked milk |
| 6 | oatmeal in water with raisins, butter, coffee | sandwiches made from bread, ham, cheese | rice soup with chicken broth, baked turkey fillet, 2 cucumbers | cottage cheese and apple casserole, yogurt | baked hake, vinaigrette |
| 7 | biscuit, tea, 1 banana | peanuts – 50 g, 1 apple | fish soup, 2 tomatoes, boiled fish | cottage cheese with prunes | rice with boiled mussels, 1 tomato |
Third week
| breakfast | lunch | dinner | afternoon tea | dinner | |
| 1 | cottage cheese-banana casserole, 1 kiwi | apple baked with honey | borscht with beef broth, chicken and vegetable salad | kefir, 2 loaves of bread | steamed salmon, millet porridge on water, 1 cucumber |
| 2 | oatmeal cookies, yogurt | 2 tangerines, 1 banana, tea | cheese soup, steamed chicken cutlets | 1 boiled egg, vegetables | buckwheat porridge, stewed mushrooms |
| 3 | barley porridge with butter, 1 orange, coffee | Zucchini pancakes with low-fat sour cream | shrimp soup, seaweed, brown rice | fruit salad with cinnamon and honey | vegetable casserole, boiled chicken breast |
| 4 | oatmeal with raisins, 1 banana | biscuits, kefir | mushroom soup, 2 breads, chicken cutlets | vegetable casserole, tomato juice | boiled squid, baked zucchini |
| 5 | oatmeal and banana pancakes, coffee | 1 banana, 1 kiwi, walnuts | fish soup, boiled fish, 1 tomato | the vinaigrette | boiled rice with shrimp |
| 6 | cottage cheese with honey, 1 banana, tea with lemon | yogurt | cabbage salad, boiled rabbit, apple, vegetarian soup | salad of plums, pears, strawberries, kefir | casserole of veal and vegetables with cheese, sandwich of bread and pink salmon. |
| 7 | buckwheat porridge, 2 eggs, 2 slices of cheese | 1 orange, 1 kiwi | chicken broth soup with noodles, vinaigrette | cottage cheese casserole with apple, kefir | rice, boiled cod, vegetable salad |
Fourth week
| breakfast | lunch | dinner | afternoon tea | dinner | |
| 1 | oatmeal with milk, 1 orange, coffee | apple, banana | stew of vegetables and mushrooms, stewed chicken breast, 2 breads | cottage cheese, fermented baked milk | boiled mussels, vegetable salad |
| 2 | oatmeal and banana pancakes, strawberries, coffee | egg, cucumber and tomato salad dressed with sour cream | seaweed, baked pollock, dried fruit compote | handful of nuts | beef stewed with vegetables |
| 3 | bread with jam, cocoa, orange | banana, walnuts | steamed salmon, vegetable soup, 1 cucumber | cauliflower in batter, tomato juice | stewed vegetables, steamed chicken breast |
| 4 | black bread sandwich with ham, egg, tea | 1 orange, 1 apple | chicken soup with rice, steamed beef cutlets, cucumber | fruit salad | vegetable pancakes, fresh apple compote |
| 5 | egg and milk omelette, 1 toast with cheese, coffee | 1 kiwi, 1 banana | stewed cabbage with vegetable oil, baked chicken fillet, cucumbers – 2 pcs. | bread sandwich with ham, cocoa | boiled mussels, vegetable salad with egg white, cucumber, Chinese cabbage and green peas, dressed with yogurt |
| 6 | rice milk porridge, banana | steamed dried fruits | fish soup, vegetable salad, egg white, seasoned with soy sauce | vegetable casserole, tomato juice | cottage cheese with walnuts and prunes |
| 7 | baked apples, wheat porridge, dark chocolate – 30 g, coffee | 2 breads, tomato, 2 slices of cheese | baked turkey fillet, cheese soup, cucumber | fruit jelly, compote | casserole of vegetables and chicken breast, 1 cucumber, green peas |
